Back Stretches Exercises Definition
Back stretches exercises best way to treat back pain is to exercise regularly, stay physically active, avoid bed rest, follow postural hygiene rules, and adopt a positive mental attitude towards the problem.
Likewise, stretching promotes circulation, reduces muscle tension, and improves our mobility, achieving greater agility when moving.
These exercises also increase muscle flexibility, improve strength, and help prevent injury since a flexible muscle will always be more substantial.
What are the Back Stretches Exercises Chart?
- Experts recommend the regular practice of a series of practical and straightforward exercises to treat and relieve low back pain.
1. Stabilization of the Spine
- Lie on the floor, take in air, arch the lumbar region, and separate it from the floor.
- And exhale and flatten your back against the floor. Trying to get it all supported. Repeat the movement several times.
2. The Bridge
- Rest your arms at the sides, inhale and lift your pelvis a little off the ground. Then raise your back so that it is in the air.
3. Lumbar Flexibility
- Place your hands and knees on the floor in a quadruped position. Breathe in, extend your head up, curve your back down, and lift your glutes.
- Then breathe in as you lower your head as if you want to look at your belly button. Repeat the exercise.
4. Thigh Stretch
- Standing, bend one leg until the heel touches the buttocks and try to stretch the leg down while supporting it with your hand. Count to 20 and repeat with the opposite leg, trying to keep the body straight.
5. Hip Stretch
- On the floor, bend both legs and cross one over the other. Hold the lower leg with your hands, and try to bring it up to your chest. And hold for a count of 20 and switch sides.
6. Spinal Stretch
- Sit on the floor with your legs wider than your hips, and lean your entire body (head and neck) forward.
- Breathe gently and tuck your chin toward your chest. Repeat this exercise several times.
7. Lower Back Rotation
- Sit on the chair with feet and flat on the floor and rotate your upper body. Your shoulders rotate to one side.
- Hold the position for 20 seconds or six breaths, and return to the starting position. Repeat on the other side.
8. Squat Stretch
- Spread your legs, lower your body, and bend your knees so that your thighs are parallel to the floor.
- Place your hands on your knees. Exhale and roll your shoulders to the left. Inhale and exhale three times before getting up and doing the stretch to the other side.
9. Forward Bend
- Sit on the floor with your legs and stretches out in front of you. Hook a strap or towel around the bottom of your feet.
- As you exhale, begin to lean forward, trying to lengthen your spine. Hold for 30 seconds to three minutes, trying to go further on each exhale.
10. Trunk Rotation
- Face up, bend your knees and hips at 90 degrees. Rest your hands on the ground, breathe out slowly as you lower your knees to the right side.
- Try not to lift your shoulders and keep your knees together and as high as possible. Hold here 30 seconds before switching to the left side.